The Black Friday Sale Is Here: Shop Now
Kettlebell Swing Exercise

Kettlebell Swing Exercise

Written by
July 13, 2016
Updated February 4, 2019
Category: Fitness

Kettlebell Swing Exercise

loading...

 
The kettlebell swing is an incredibly power, ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. Form is crucial to ensure a safe spine throughout the movement. The carry over from the swing to almost all aspects of your sport (running, jumping, kicking, punching, etc) are incredible.

Step 1: Deadlift a kettlebell to the standing position.

Step 2: Maintaining a long spine and wide, proud chest, hinge and pull the kettlebell back to create momentum.

Step 3: Once you reach the peak behind you snap your hips forward launching the kettlebell forward.

Step 4: Once you reach the peak of the kettlebell in front of you (about chest height) quickly pull the kettlebell back behind you staying tight between your knees and groin.

Step 5: Keep your shoulders down and core tight to ensure a safe spine.

Tips and Safety: Time your breathing so that you exhale at the point of exertion and inhale at the downswing. Imagine you are breaking the kettlebell in half keeping your shoulders down and activating your lats. The last rep you should put the bell down safely maintaining the good form your just kept throughout the movement. Do not rest until the bell hits the ground.

Marcus Martinez is part of MBody Strength. MBody Strength helps people discover their physical potential through any means possible...Our mission is to find, test, and, in some cases, invent the most efficient forms of fitness training and equipment. We believe that there is no "Best" way for everyone to get results, there is only the way that works for you personally. We're here to help you find that way.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.